MEAT, FISH, EGGS AND BEANS
These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat as too much intake of animal fats can lead to high cholesterol. Always cook chicken thoroughly, until the flesh is completely cooked and a white colour, to avoid salmonella poisoning.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.
You should aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but canned and smoked fish can be high in salt.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat small quantise in moderation. Nuts also make you feel full, so you don’t over eat.